Having struggled with overuse injuries in my training for Milton Keynes 2016, I’ve chosen to follow the FIRST: Run Less, Run Faster programme this time around. There is a lot of literature out there about this method, some good, some bad, but I honestly think this is the same for every type of training plan. In an ideal world, I’d have a bespoke plan made by a coach, but my running habit already sets me back more of my hard earned pennies each month than I would like, thanks to Nike, Brooks and Planet Organic.

The concept of FIRST is fairly simple. You run three times a week and supplement with two hard cross training sessions. The run sessions are split into three types; interval, tempo and long run, and within that, there are various distances. The paces for each of these runs are all based on a recent 10km time.

I’ll start by saying the paces are fairly challenging. The below is based on a 50min 10km:

Pace Scenario:
50 min 10km

pace / mile

pace / km

Long run

10K pace + 60 to 75 seconds

00:09:02

00:05:37

Long tempo

10K + 30 to 35 seconds

00:08:32

00:05:18

Mid-tempo

10K + 15 to 20 seconds

00:08:17

00:05:09

Short tempo

10K pace

00:08:02

00:05:00

1600m reps

10K – 35 to 40 seconds

00:07:22

00:04:35

1200m reps

10K – 40 to 45 seconds

00:07:17

00:04:32

800m reps

10K – 45 to 50 seconds

00:07:12

00:04:28

400m reps

10K – 55 to 60 seconds

00:07:02

00:04:22

The most obvious difference between this plan and my previous one is the pace of the long run. Last time I was running my Sunday miles between 5:50 & 6:00/km, whereas this time I’ll be running at 5:37/km. That difference in pace over 30km adds up to almost 12 minutes!

Another difference is the scheduled inclusion of an interval session. I really neglected the need for speed before, and I’m looking forward to seeing how these go. Especially as they say you’re more likely to PB in other distances after a successful marathon training cycle.

In terms of cross training, I’m planning on a mixture of Spinning, Bodypump and other strength-based classes. I’ll also be trying to add a yoga session in once a week to keep injuries at bay, and I have a monthly sports massage booked in too.

After two weeks of sticking to the plan, my first impressions are really good. Yes, the sessions are challenging, but as there are less to do I feel really motivated to make sure I do everyone. Last time I ended up missing sessions due to injury or fatigue, so at this rate, I’ll probably end up running more overall than last time!

2 thoughts on “The Amsterdam Marathon Plan”

I’m doing something kind of similar, running 3x/week with cross training, to this plan for my upcoming marathon. I’ve been slacking a bit on the cross training. I think, interval training is very crucial for any long-distance training plan. Good luck!!!